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Sprint Training for Long Distance Runners by Hayden Giuliani

[Hayden Giuliani recently finished her Master’s degree at the University of North Carolina Chapel Hill, where she now works as a research coordinator. She is currently in the Coaching Mentorship Program at Athletic Lab.] It seems like the best way to improve running long distances would be to run long distances. Endurance breeds endurance. Just like the best way to get better at a particular sport would be to play that sport. Over the years, coaches and researchers alike have begun to take a different perspective on that thought. Can doing a seemingly contradictory form of training actually improve endurance performance? If we sort through the research, it seems the answer is yes. In the article, I will break down the characteristics of endurance athletes, the types and descriptions of sprint training, and the implementation of sprint work into endurance training. Endurance athletes are well-conditioned individuals that perform long events, such as running, cycling, or triathlons. Endurance-trained persons typically exhibit certain characteristics, including, but not limited to, high maximal oxygen intake (VO2 max), efficient running economy, a high proportion of type I fibers, and leaner body composition. This simply means they can perform at a high capacity for a long period of time, yet they also tend to be less proficient at strength and power tasks. The typical training program for endurance athletes, which includes runners, cyclists, or triathletes to name a few, would include multiple longer bouts throughout a week’s time. When individuals think of aerobic training, it tends to be very compartmentalized. For instance, there is the immediate energy resource of creatine phosphate, in contrast to lipids which are used over prolonged periods of time. This compartmentalization isn’t necessary; the systems are always working and [...]

By | 2018-04-02T12:51:16+00:00 April 2nd, 2018|Training Info|0 Comments

Our April Fools Weightlifting Sale is NO JOKE!

Athletic Lab will host their annual Summer Weightlifting Classic on June 30, 2018. Registration is now open at the link below. Early-bird pricing is available until May 19th, but for April Fools weekend, take an additional 33% off! March 30th through April 1st, lifters can sign up for only $40! The sale ends at 11:59pm on Sunday. Athletic Lab hosts multiple weightlifting meets every year with the most experienced staff on meet day. We have a competition platform (13'x13'), Eleiko competition bars and bumper plates, and 9 warmup platforms with competition bars and bumper plates for each. We take high-quality photos of every lifter, use meet management software, and provide meet t-shirts to all of our competitors as value added benefits. We've held some of the best local meets in the state of North Carolina and also held the 2013, 2014, and 2016 North Carolina State Championships. Register NOW!   Take a look at some of the photos from our past events: 2018 Winter Weightlifting Classic 2017 Fall Weightlifting Classic 2017 Summer Weightlifting Classic

By | 2018-03-30T10:52:22+00:00 March 30th, 2018|News|0 Comments

High Performance Athletic Development Conference returns to Athletic Lab

Athletic Lab's Mike Young presenting at the 2016 HPAD Conference. Athletic Lab Sports Performance Training Center is proud to host the third annual Proformance Strength & Conditioning High Performance Athletic Development (HPAD) Conference. For the third year in a row, we will host a world class speaker lineup. The HPAD Conference will take place on May 26th and 27th in Cary, NC. World Renowned Researchers and Coaches The conference will have a mixture of applied sports science and practical 'in-the-trenches' coaching information from leading practitioners. This years lineup has assisted countless Olympic, professional and collegiate athletes. The conference will be an unmissable event on the Strength & Conditioning calendar bringing together coaches from the US, UK and Qatar to offer an unparalleled opportunity to learn, share and connect with some of the best practitioners from around the world. Confirmed speakers for HPAD 2018: Dan Pfaff (bio) Director of Education, Head Jump Coach Altis Bob Alejo (bio) Director of Sport Science Power Lift Dr. Mike Young (bio) Athletic Lab Director of Performance / Proformance Strength & Conditioning Dr. Travis Triplett (bio) President National Strength & Conditioning Association / Appalachian State University James Baker (bio) Aspire Academy (Qatar) / Proformance Strength & Conditioning  (UK) Greg Gustin, MS (bio) Athletic Lab Assistant Director Oliver Trotman  (bio) Swansea City FC Academy Strength & Conditioning Coach Matt Hunter  (bio) Athletic Lab Senior Coach Tentative Schedule Day 1 8:30 - 9 Catered Continental Breakfast 9 - 10:15 Dan Pfaff - The Art of Coaching Speed 10:15 - 11:15 Bob Alejo - Is It Time to Dump the Catch with the Power Clean? 11:15 - 11:30 Coffee Break 11:30 - 12 Matt Hunter [Future Leader Presentation] - Development of Eccentric Capacities 12 - 1 James Baker - An Inside Look at Aspire's Athlete Development Framework [...]

By | 2018-04-09T14:03:59+00:00 March 29th, 2018|News|0 Comments

Athletic Lab Coaching Course Launches at Palmeiras Soccer club in Brazil

Athletic Lab is known for their coaching education initiatives both through their online presence and through lectures and seminars given around the world. We recently partnered with ELITE Training Brazil to launch a full 3 phase coaching education course for coaches in Brazil and Portugal. The course is designed to provide an immersive understanding of the Athletic Lab training philosophy. We are proud to announce that we recently launched this 3 phase course with our first certification course at none other than Palmeiras Soccer Club.  Palmeiras is one of the most popular and successful soccer clubs in Brazil. Palmeiras has won 13 national competitions, more than any other club in the country. The Athletic Lab Phase 1 Mentorship program was delivered to the entire physical preparation staff of the legendary soccer club. It is an incredible honor to have launched our Coaching Education Mentorship program with Palmeiras. The club is known around the world as one of the absolute best. The best coaches are continually learning and expanding their knowledge base and it was both an honor and privelege to work with a club as esteemed as Palmeiras to launch our 3 phase coaching mentorship program. – Mike Young, PhD Athletic Lab Director of Performance & Research

By | 2018-03-26T18:40:20+00:00 March 26th, 2018|News|0 Comments

March Madness Promotion

For the entire month of March, Athletic Lab is offering a great promo for both existing and prospective members. For Current Members From March 1 through March 30, Athletic Lab will be offering a $100 membership and merchandise credit for every referral that signs up for a membership during the month of March. This promotion doubles our normal referral credit of $50. Details are as follows: Credit may be used for current or future membership dues as well as retail purchases. To be eligible for credit, the prospective member must attribute the referral to a current member on their initial waiver form. Referral credit cannot be split between 2 referrers. There is no limit to the total referral credit. Prospective member must sign up during the month of March for any membership option valued greater than $100. For Prospective Performance Fitness Members From March 1 through March 30, Athletic Lab is offering a special 3 month package to get you started on your fitness journey. This promotion offers our discounted 6 month term pricing of $159.95 per month at a 3 month commitment while also delivering almost $200 of extra bonuses: 2 Ultrasound Body Composition Analyses ($80 value). 3 Session Foundations course to get you started safely and effectively in a private setting ($90 value). Free Athletic Lab T-Shirt ($25 value). March Madness promotion may not be combined with additional discounts.   

By | 2018-03-09T10:34:05+00:00 March 2nd, 2018|News|0 Comments

Member of the Month: Delaney Register

Athletic Lab is made up of a diverse group of goal-oriented and hard-working individuals. That's why we take a moment each month to highlight one (or more) of our members in our member of the month feature. For the month of March, we've chosen Delaney Register. Delaney has been a part of the Athletic Lab community since 2015 and is currently using our online training program. She recently came back from shoulder surgery and has been making great progress ever since; a great example of patience, hard work, and overcoming setbacks. For this month we are doing things a bit different with a video interview. You can check out our previous members of the month here. Name: Delaney Register What city were you born in? Garner, NC What do you do when you're not working out at Athletic Lab (occupation, hobbies, etc)? I work at IQVIA in contracts and proposals, and I am also currently planning a wedding for April 2019. What happened to your shoulder? About 11 months ago I tore my labrum in my right shoulder. What has been the hardest part about coming back? Post surgery, the hardest part of coming back has been all overhead positions. What are some post-surgery achievements you have made so far? Starting to train with the online program and getting a 9kg PR on back squat. What's your least favorite exercise? When my coach makes me run in the rain! Who do you look up to? I look up to Brooke Ence because she just recently came back from a surgery as well, doesn't care what people think of her, and she pushes herself hard in the gym.

By | 2018-03-02T12:26:59+00:00 March 2nd, 2018|News|0 Comments

Athletic Lab Winter Weightlifting Classic Results

Athletic Lab hosted it's annual Winter Classic Weightlifting meet on Saturday, February 17th. Check out the full results and medal winners below: Winter Classic Results Winter Classic Medal Winners Athletic Lab hosted 75 Weightlifting competitors from all over North Carolina and surrounding states. This marked our largest single-day meet yet. Successes were plenty throughout the day with multiple National qualifying totals being met. Many first time competitors got their feet wet on the same platform as experienced veterans of the sport, continuing to fuel a large culture of weightlifting in the Southeast region. High quality photos from the meet can be found here. Registration is now open for the Athletic Lab Summer Classic on June 30th. Click here to register before May 19th for early-bird pricing!

By | 2018-03-02T12:21:52+00:00 March 2nd, 2018|News|0 Comments

Jack Flood & Devin Cornelius place Top 6 at USATF Indoor National Championships

Jack Flood setting a personal best in the pole vault. Two members of Athletic Lab's Track & Field club recently competed at the USA Track & Field Indoor National Championships in Albuquerque, NM. Jack Flood and Devin Cornelius both competed in the heptathlon. The heptathlon is a grueling seven event competition contested over 2 consecutive days. Jack and Devin both had banner days and placed 4th and 6th respectively. Flood set personal bests in the 60m, shot put, 60m High Hurdles, Pole Vault, and overall score (5,562 points). Jack's shot put (14.71 m) and pole vault (4.55 m) were both club records.  Devin set personal bests in the shot put (12.58 m), 60m High Hurdles and overall score (5,370 points). Jack Flood is a former collegiate Division 3 National Champion for the University of Cortland and the Athletic Lab January athlete of the month. Devin is a multi- time collegiate All-American at UCM and St. John Fisher. Devin is also a coach at Athletic Lab. For more information about the Athletic Lab Track & Field Club and to apply to join click here. 

By | 2018-02-26T15:01:08+00:00 February 26th, 2018|News|0 Comments

Athletic Lab Track Club qualifies two for Indoor USA Track & Field National Championships

Two members of Athletic Lab's Track & Field club have qualified for the USA Track & Field Indoor National Championships. Jack Flood and Devin Cornelius have both qualified to compete in the heptathlon. The heptathlon is a grueling seven event competition contested over 2 consecutive days. Only 12 athletes from the entire country are chosen to compete in the event in Albuquerque, NM. Jack Flood is a former collegiate Division 3 National Champion for the University of Cortland and our January athlete of the month. Devin is a multi- time collegiate All-American at UCM and St. John Fisher. Devin is also a coach at Athletic Lab. Both athletes are in their first year of post-collegiate eligibility so their qualifications for a National Championships is a big accomplishment. Competition in the heptathlon begins on Friday, February 16th and you can follow along here. If you're interested in supporting Devin with his travel expenses to Albuquerque please see a staff member. For more information about the Athletic Lab Track & Field Club and to apply to join click here. 

By | 2018-02-11T14:27:34+00:00 February 12th, 2018|News|0 Comments

Schedule Changes Begin February 19th

Athletic Lab constantly monitors our member's attendance tendencies and modifies our schedule to better accommodate their needs. Beginning February 19th, Athletic Lab will make the following changes to our schedule: Performance Fitness Group Training: Our Performance Fitness schedule will undergo minor changes. We will be increasing our 11am CrossFit frequency to 3 times per week and changing the days from Tuesday and Thursday to Monday, Wednesday and Friday. Similarly, we will be reducing our 9am Senza frequency to 2 times per week and changing the days from Monday, Wednesday and Friday to Tuesday and Thursday. We are also removing our 7 pm Performance Fitness CrossFit on Wednesday evenings. Additions: Mon / Wed / Fri: Performance Fitness CrossFit 11 am Tues / Thurs: Performance Fitness Senza 9 am Removals: Tues / Thurs: Performance Fitness CrossFit 11 am Mon / Wed / Fri: Performance Fitness Senza 9 am Wed: Performance Fitness CrossFit 7pm Weightlifting: We will be shortening the session times for weightlifting from 75 minutes to 60 minutes and adding a 5th coached session to the training schedule. Beginning on February 19th, weightlifting will now be offered Monday through Thursday from 6  - 7 pm, and Saturday from 11-12 pm. As always, weightlifting athletes are free to begin training before or after the start of the session but moving forward the session will be coached as noted above. Scholastic Sports Performance Group Training: We are removing our Thursday 6:30 pm Scholastic sports performance group training class. The 6:30 pm class will continue to be offered on Monday and Wednesday.

By | 2018-02-09T16:24:55+00:00 February 8th, 2018|News|0 Comments